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    Shazgirl's Avatar
    Shazgirl Posts: 3, Reputation: 1
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    #1

    Sep 26, 2015, 03:29 PM
    How do I work back my inactive muscles?
    I just removed my cast about a week ago. I've earlier fractured my 5th metatarsal (pseudojones) from a fall. After the removal of the cast I was advised to walk. But I feel twitches in my heel and the sole of my foot while walking and it hurts. It scares me from walking as I am afraid I might break one of my bones again while stressing the leg. What do you suggest as the best exercise to strengthen my leg muscle?
    joypulv's Avatar
    joypulv Posts: 21,593, Reputation: 2941
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    #2

    Sep 26, 2015, 05:13 PM
    1. Best quality walking shoes, with socks, and gel pads inside, and a good thick rubber sole. Look at Sketchers.
    2. Walk gently and deliberately, noting how you place each foot forward, how your heel lands, how you follow through. There's no need to walk fast.
    3. Be sure to be warm as you walk. You don't have to do limbering exercises the way runners do, but it's based on that idea.

    You won't break a bone. Just walk more slowly if it twinges. When you go home, soak it in a big bowl of warm water, then massage it, or at least keep it elevated and warm.
    When sitting and lying around, wiggle it as often as you can.

    You could join a gym for other exercise ideas that don't require you to put your weight on your feet, but which need special equipment.
    Fr_Chuck's Avatar
    Fr_Chuck Posts: 81,280, Reputation: 7690
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    #3

    Sep 26, 2015, 10:21 PM
    If the bones are properly healed. (your doctor should know that) you can not break another bone by just walking.

    If you have a lot of concern, get the doctor to get you also into some physical therapy.

    Muscles, tendons, ligaments will hurt after not used for months. After not walking for over a year, I had to actually lean to walk again.

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